| Location: Holladay,UT, Member Since: Jul 17, 2011 Gender: Male Goal Type: Local Elite Running Accomplishments: A couple of wins in small local races.
I have always been an active person and need to do something physical everyday or I don't feel right. Short-Term Running Goals: Mile: 4:40
5k: 16 min (track or honest course)
10k: 33 min
1/2 Marathon: 1:13
Steadily increase my mileage to 60-70 miles a week.
Long-Term Running Goals: Eventually run a marathon.
Run for health and sanity. Personal: Married. 30
I work in commercial real estate.
I enjoy golf, video games and have recently started learning chess.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 450.25 | 29.80 | 47.65 | 0.50 | 0.00 | 0.00 | 0.00 | 528.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| Ran with James and Scott. I've been running very rarely the last few months but am going to pick it up again and shoot for a couple of good races in the late Summer and Fall.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 1.20 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| Easy running by the Capitol and up to 11th Ave with some pickups.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| More easy miles up Memorial Grove and looped the Capitol and back.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Treadmill run. I hate how much I sweat on the mill.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Up Memorial Grove over to V Street then down 3rd Avenue and looped by the Convention Center and home.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Easy miles around Liberty Park. Great day!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.50 | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Up Memorial Grove and continued up the canyon.
5.5 up then back down, picked it up for 2.5 miles (~6 min pace) coming down
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 45 min on stationary bike
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.60 | 0.00 | 1.40 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Capitol up to 11th Ave then over a little past V Street and back.
Did pickups of 4 x .25 and 2 x .2 on the way back. Averaged about 5:45 for those.
Main goal right now is to stay injury free so I can keep running and improving. Plan is to run some shorter races this Summer then a couple of half marathons in the Fall.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy on the JRP
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 on the mill while watching Dawn of the Dead.
I'm always amused that brain splatter and heads exploding after being shot are acceptable but the "f" word is not.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.10 | 0.00 | 1.20 | 0.00 | 0.00 | 0.00 | 0.00 | 7.30 |
| 7.3 on the JRP. Went north today, did 6 x .2 on the way back.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 on the mill
Heading out to the golf course later today, first rounds of the year are always interesting.
Still waiting on the PGA to call me to fill in for Tiger at the Masters.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Up Memorial Grove and over to the Capitol.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.30 | 0.00 | 0.70 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 100 South to V Street up to 11th Ave and over to Memorial Grove. V Street is always a grind.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Parked at the Capitol and went up the canyon about a mile then up to 11th Ave.
7 to 8 miles seems to be the sweet spot right now for my daily runs.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.80 | 0.50 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.30 |
| Usual run around Capitol and over to V Street. Did 3 x .5 during run. My threshold pace is slightly under 6 minutes.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.70 | 0.00 | 0.30 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran through Murray and Holladay. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.00 | 1.10 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.10 |
| Treadmill run. Didn't feel like running up hills and too lazy to drive to Liberty Park.
Mile warm up then did a 5K on the treadmill in just under 19 minutes. Cooled down on stationary bike. Fairly hard effort for me right now. Hoping that with a couple months of consistency and increased mileage, 6 minute pace will become easier.
Picked up a pair of Saucony Guide 7s and a pair of Cumulus 16s today. Test wore them for Saucony (Jake) a while back and liked both of them, interested to see which I'll end up preferring.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Memorial Grove and Capitol loop. Great weather.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength training and lots of stretching and rolling
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Capitol to 11th Avenue and back.
6:52 ave pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy up Memorial Grove and the canyon then back home. Beautiful sunny day.
My wife is getting her thyroid removed tomorrow so I may be running even less than normal this week.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 1.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Little fartlek on the treadmill. Surgery went well. Jing's (my wife) heart rate dropped from a 110 average for the last 6 months to 84 the morning after surgery. Thyroids are scary things.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.60 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.60 |
| Up to University Hospital and back. 7:20 average pace
3 on treadmill followed by stretching and rolling and hot tub
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles around Liberty Park. Did 2 x .75 during run at about 5:35 pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.25 | 1.00 | 0.25 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Capitol and 11th Avenue. Best run I've had in a while.
7:10 average pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Around 8 last night I got sick to my stomach and couldn't keep anything down. Lost about ten pounds in five hours and ended up at the ER. Nausea meds and IVs got me back home early this morning. Needless to say, I won't be running for a couple days.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.30 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.30 |
| First run since Friday. Feeling almost normal again. Ran with my little bro, he is in SLC for a couple months before he moves to San Francisco in August. Fun catching up with him.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 1.70 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| Treadmill run at lunch. Picked it up a bit in the middle. Felt really good today, ready to return to normal training.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 1.50 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 total on the TM, 2 at 6 and 1 at 5:40
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Hour of strength training
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| First time to the track in a long while. Just wanted to get the legs moving, did 6 x 400 with 400 recovery in between each and straight into an 800. Averaged 79 on the 400s and 2:35 on the 800. Recovery lap was just under 2 min average.
Warm up and cool down each .75. I didn't feel too tired after but will see if I'm at all sore tomorrow.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 miles in Holladay. Highlight of my day was when I saw Bernard Lagat while walking in City Creek. He was surprised that anyone recognized him.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Did 8 miles with James on the Jordan River trail. Great morning and nice to catch up with James, always flies by when you're chatting.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 1.50 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| After dinner run to V Street, Memorial Grove and around City Creek.
I need to set some running related goals, I've got no races planned and have been content to get out a couple of times a week to run. Tonight I felt really good and remembered how fun it is to push it and run hard.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles after work, really pulling for a Pacers vs Thunder final.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 with Josh E and James. Hard to wake up at 5:15 but glad to get the run in.
30 minutes on stationary bike while catching up on sports news, I've got $100 on California Chrome
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.40 |
| 10.4 miles around the Aves and Federal Heights in 80 minutes. Some good hills.
30 minutes on stationary bike while watching the Spurs outclass the Thunder. Did some painful foam rolling after and some hip and glute exercises.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.60 | 0.00 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.10 |
| Ran South (then North) on the Jordan River trail with Josh and James. I saw a baseball field that was featured in the fine family film, The Sandlot during the run.
Slowly adjusting to waking up at 5 to run.
4 miles after dinner, did 6 x .25 with equal recovery at about 5:30 pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles around the Aves before work.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day. First decent week in a while and I feel good. Minor soreness in shins but that's to be expected. Planning a harder effort for tomorrow.
Hitting the links today with my better half if the rain stops. She follows the blog and told me yesterday that if she didn't know me, she'd think I was an idiot judging by my comments on others blogs. I agreed with her.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles out and back on Wasatch. Ran after dinner. 74 degrees.
Did 1.5, 1 and .5 during the run. These were done on flat stretches.
1.5 was 8:56, 1 was 5:55 and .5 was 2:52.
Was a slice of humble pie tonight. I thought I'd be about ten seconds faster on each rep. Motivated to improve.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Woke up at 6 to play golf so didn't get to run until the afternoon. 5 easy in the Aves today.
After my run yesterday I was pretty bummed. I realized later that I was expecting far too much return from the very minimal effort I've put in over the past year.
I'm going to be honest, by nature I'm extremely competitive. I plan on being towards the top of the heap when I race. As mentioned above, I need to be more realistic with my running. I'd like to run sub 16 for a flat 5k but I'm not doing anything to deserve that. There's a huge disconnect in my training and I need to sit down and figure out how to get there from where I'm at. Something has to change if I'm going to move up a level in fitness and competitive ability.
Lots to think about...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 1.00 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 50 minutes on stationary bike. Run later.
Went to the gym after work to do a little strength training and run. Of the three treadmills, only one is currently working. Luckily, I didn't have to wait but two people were waiting for the treadmill after I got on so I kept it to 5 miles. Incline .5%
1.5 warmup
2 at 6:10 pace then 2 x .25 at 5:30
cooled down to 5
It's easier for me to run fast on the treadmill than outside. It was 75 degrees in the gym so I was as sweaty as I would've been had I run outside.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran with James and Josh. Good group, always enjoyable and interesting conversation.
Now I've got the Latter-day Prophets song stuck in my head.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.50 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Just five today, some minor soreness near right hip flexor area. To be expected with my recent increase in mileage. Should go away on its own with some rolling and prodding.
This is fairly ridiculous. I can only imagine what they did to the swim team photos.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles, the first 6 with Josh and James. Great temps this morning.
Taking a rest day tomorrow. Will be spending time with my 8 year old sister in law. Plans include the aquarium and then Maleficent.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Woke up early and played some Pokemon cards while watching My Little Pony. Finally got out for nine miles on a great morning. Ran up to 11th Avenue then to Memorial and did a loop around Gateway.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| 6.3 with James, Josh and a couple with Collin.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 1.00 | 0.50 | 0.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Went over to the West High track. Did 8 x 200 with a lap recovery between each, just working on getting some speed.
Josh and James were both doing different workouts but was fun to have some company for part of it.
PM
2 miles on the treadmill before strength training
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.90 | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Wednesday 8 mile loop with James and Josh. Made our way up to 11th Avenue and ran a 5k tempo from there through Memorial Grove and ended on North Temple and just shy of 200 West. Downhill but good for turnover. First mile felt tough but then I felt lots better for the last 2.
Miles were 5:59, 5:58, 5:35 and 26 seconds for last .1
Great pacing by Josh.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Very easy through the Avenues. Ended with 5 short hill sprints. Was happy my legs weren't sore today.
Last night I fell asleep at 8, new record for me.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Good run with Josh and Collin. Up Memorial Grove and the canyon a little over a half mile then back down. We all want to sign up for an ultra.
Congrats to James on the new addition to the fam!
Finished work early and did 2 miles before strength training. Felt tired. Looking forward to a rest day tomorrow.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.80 | 0.00 | 1.20 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| South Temple to V Street then 400 South up to Sunnyside on to Arapeen and then did the last half of the Haunted 1/2 course.
Did 6 x 1 minute on/off pickups during miles 9 and 10. Longest run in a while. Maybe one day I will enjoy long runs. 7:30 ave pace for the run
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy looping through the Aves.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.80 | 0.00 | 2.40 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| Slept in as late as possible then jumped on the treadmill.
.5% incline
1.2 wu @ 7.5 mph
Workout was 8 x .3 starting at 10.6 mph for first one and increasing by .2 each rep until last rep at 12 mph.
Did equal recovery of .3 between reps at 7.5 mph
Cooled down to 6.2
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.50 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran at lunch while Jing walked. Drove to the Capitol then went 2 miles up the canyon and tried to push it back down to the canyon gate. Not overly successful, I died a bit the last half mile. Just didn't have much fight today.
Left knee was a tad sore at start of run but felt fine after a couple of minutes. Will ice and elevate tonight.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Went to Liberty Park but still had a touch of soreness under kneecap, nothing major just a 2 out of 10 on the pain scale. I could've run on it like I did yesterday but decided against it. Most of my runs are hilly so that could be part of the problem or it may just be part of increasing mileage.
Fortunately, my old IT band problem hasn't flared up at all. I will be riding the bike and swimming for a couple of days. Maybe even some elliptical if my self-esteem allows it.
Spent half an hour on stationary bike.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles with James on the JRP. Knee warmed up after a minute and felt fine the entire run.
76 degrees at 5:45 isn't ideal but still a great run. Always fun chatting with James.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 1.00 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.50 |
| Met James and Scott at Liberty Park. My wife drove us up Emigration to Big Mountain.
James and Scott were scouting out the Des News Half course. They were planning on doing a 5 mile tempo on the course, I figured it would be a good opportunity for a longer run and an aided tempo.
We warmed up 2 miles and then started the tempo. Great temps but there was a very slight headwind.
Splits were:
5:51, 5:49, 5:45, 5:41, 5:37
James was on my heels. I've noticed on tempos that for me the first mile usually feels the worst.
Ran 6.5 more with a mile in 6:15 on South Temple.
Thanks to James for the invite, longest run for me in almost two years.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 with James and Josh on the JRP. Fun run, less gnats. I've got a sore rear from Saturday's run and a sore upper body from yesterday's strength training.
Apparently, Utah has a very weak beer mile record that needs to be toppled.
30 min stationary bike and hip strengthening exercises and a bunch of chin-ups
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.10 | 0.00 | 1.90 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Apologies to James and Josh for wussing out.
Treadmill workout.
1 mile warmup
Did 10 x 1 min on/off starting at 11.1 and increasing to 12 mph. Off was 7.5.
I got annoyed with changing the pace on the treadmill so often. To get a full minute on the faster rep I had to start upping it from 7.5 to the higher speed about 8-10 seconds before the minute recovery had ended.
Cooled down to 5.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Met James and Josh at West High and did our 8 mile Wednesday loop. Warmed up 4 miles then did a hard 2 mile push heading west on 11th Avenue and into Memory Grove with Josh.
Both miles were 5:06. I didn't know I was capable of running that fast right now. I was happy with the time even though it's aided.
4 miles in 30 min on treadmill after work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 minutes on stationary bike
30 chin-ups, dips, pushups, knee raises, jumping jacks, calf raises and squats
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 with James and Collin on the JRP. Interesting discussion about aided races in Utah and which marathons are "easier".
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Treadmill workout
.5% incline
Did a mile warmup then a mile on 11.6 and a half mile recovery then a mile on 12, raised the incline to 1% for the last half. Cooled down to 4.5 miles
I felt great today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Ran on the BST into North Salt Lake 6 miles and back. Ran with Jake, Adam and Josh.
Today's trail run was pretty brutal. Elevation gain just shy of 1800'. I've never attempted a trail run so I didn't know what to expect, if I did I probably wouldn't have gone. Thanks to Josh for hanging back with me and talking me through it on the return trip. Definitely a character building run with quite a bit of climb. Took 1 hour 45 minutes.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles on the treadmill after work. Ran the last half mile hard.
Surprisingly not sore today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy.
My wife is currently binge watching "True Blood" and I don't know how to make it stop.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 1.50 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Didn't want to miss three days straight, needed a couple of rest days.
Ran at night on the treadmill. Last .5 at 12.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Another treadmill run. Started at 7mph and slowly increased the incline during the run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles and then some strength training
I've been reading this lately. I'm curious to know what the general consensus is of Dr. Maffetone on the FRB. I've been using a HR monitor for the last few days.
Personally, if I use the 180 - age model (150 HR), I can't run faster than mid to high 8 minute pace. Not sure if this is genetic or if it just indicates a general lack of endurance or inability to burn fats. I may just be weak aerobically. I've always had more speed than endurance.
Any ideas?
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| 3.5 easy mile at HR between 140-150 then strength training and hip and glute exercises
First mile was around 8 minutes and by the end I was closer to 9 minute pace
Considering just doing only slower "runs" at lower HRs for the next 3 months and seeing if I can improve aerobic efficiency. I would still do short strides a couple of times a week with full recovery. If it works I can see it paying big dividends for my running and overall health.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 45 minutes on stationary bike
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Still running about 5-7 miles a day and slowly improving with the lower HR stuff. It's somewhat monotonous. I am weight training 3 times a week and don't monitor my HR on those days so I'm wondering if that affects aerobic improvement too. Anyway, I plan on sticking with it for another week and if no significant change, I'll return to my normal plan of MWF with the group and a tempo or speed day on one of the other days. Running slow and alone is not much fun.
Wanted to share this with the blog. May have already been mentioned but it's a fun read.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Usual route up to 2nd ave to V Street to 11th and down Memory Grove.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Memory Grove to V Street with a little tacked on at the end.
I've got a case of the Mondays.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 2.50 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Ran thru Holladay in the rain. Was time pressed but was happy to finally run a bit quicker, felt really good on the run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| South Temple to V Street and down the grove. Felt good.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Did a strength training session and wasn't planning on running but decided to do a little treadmill session.
Workout was 8 x .25 at 12 mph 1%
Once it got up to speed I jumped on and did a rep then stradled for a minute and repeated.
In theory, this would be a 75 second quarter mile with only one minute of rest. I plan on going to the track next week and seeing if I can do 8 x 400 in 75 sec average with a one minute standing rest. Doubtful but possible.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 450.25 | 29.80 | 47.65 | 0.50 | 0.00 | 0.00 | 0.00 | 528.20 |
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